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The Corruption of the Term Lymphatic Health

The lymphatic system is a legitimate and essential part of the human body. Its primary function is to supply the body with white blood cells to stave off infection and disease and remove toxins from the system. Lymph is the fluid that contains white blood cells and navigates the circulatory system.

Therefore, when speaking generically about lymphatic health, there is no disagreement that it is crucial. However, where the conflict arises is in the definition of lymphatic health and the corruption of the concept by money-hungry entities, like many of the detoxification brands built on shoddy science; even worse, are those companies co-opting legitimate science and twisting the research to meet marketing goals.

Lymphatic Massage and Facial Rollers

Manual lymphatic drainage massage is a therapy that offers significant benefits to people suffering from lymphoedema. However, it is only beneficial for a specific tissue swelling and only provides temporary relief to patient symptoms, not a cure.

For those unfamiliar, lymphoedema is a chronic and often painful condition that causes swelling, primarily in the arms and legs. It is the result of an ineffective or malfunctioning lymphatic system.

Being as the lymphatic system is a source of transportation of white blood cells and a clearinghouse for toxins, skincare and beauty brands latched onto an effective therapy and disseminated the information as overwhelmingly beneficial to all. It was an understood deceit.

Despite there being little to no evidence of lymphatic massage benefits to the general public, brands brandished tools and techniques under the guise of detoxifying massages. These corporate entities and individual celebrities pushed their pseudo-science as actionable and legitimate. They made clever claims that lymphatic massage could reduce the risk of diseases like cancer — clever because most companies never directly stated such claims, only insinuated them. 

Beauty Industry and Lies

It is not surprising that the beauty industry has taken sound science and bastardized it into a profiteering machine. The practice is quite common; for example, despite little evidence to support detoxification claims, the industry has managed to turn it into a multi-billion dollar enterprise. 

Consumers seem hungry for innovation in the health industry. Whether that hunger comes from a recognition of mortality, fear of illness, or a genuine interest in improved health is anyone’s guess. However, it is as clear now as it always has been that dietary trends, like lymphatic massage, are not essential to health for the average person.

Traditional Health and Wellness Advice Remains Constant

For those wishing to be healthier, lose weight, and improve wellness and mobility, the solution is the same as it has been for decades, centuries even: a balanced diet and exercise. The key to a healthy lifestyle is tried and true; momentary fads, temporary trends will not outlive the fact-based rules of nutrition and physiology.

Lymphatic health is a natural result of healthy eating, exercise, and hydration. Unless you are directly affected by a lymphatic disorder or illness, you will likely see little benefit from lymphatic massage or any of the other devices, therapies, or tools trying to piggyback off of the growing interest.

Do you have any thoughts on the beauty industry's habit of distorting science for profit?

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The 5 Best Vitamins for Your Joints if You’re an Active Senior

Often, I hear people say they’re surprised I’m so “active for my age.” I have to admit, there’s a big part of me that’s proud when I hear such things, and a small part of me that feels a little indignant. Why do people automatically expect the seniors in their lives to become fragile and immobile? I certainly don’t subscribe to that idea!

But I have to be honest. Within the past few years, I’ve noticed more joint pain than usual. So I decided to look into supplements (specifically vitamins) and learn which nutrients can help minimize my joint pain. I found out that these are the best vitamins for the active senior to take for joint support.

1. Vitamin D

I like to call Vitamin D the Captain America of the vitamin world. I mean, this guy is no lightweight! Vitamin D is touted to help all kinds of things, from general immunity to your mood. It turns out that taking a vitamin D supplement can also help relieve joint discomfort.

Vitamin D is great for bone health because it reduces inflammation in the joints and it helps your body absorb calcium (which is one of the most important components in your bones). If you’re not a fan of supplements, try getting more of this important vitamin from fish, whole milk (or fortified milk), cod liver oil, mushrooms, eggs and cheese.

2. Vitamin K

You’ve probably heard of vitamin D and how important it is for your health, but when’s the last time you heard someone say you should increase your consumption of vitamin K? Though it’s talked about much less than most other vitamins, vitamin K is essential for good bone formation.

This unassuming vitamin helps to make bones strong by activating proteins that help with bone mineralization and formation. It’s important to note that vitamin K deficiencies aren’t very common. Most people get enough vitamin K from their diets. Foods such as spinach, broccoli, eggs, liver, and strawberries are all high in vitamin K.

If you think your body could use a boost of this important bone-health ingredient, try supplementing with it. There are no known risks of taking too much vitamin K, but it is best to carefully follow the recommended daily intake instructions on your vitamin K supplement packaging.

3. Vitamin C

Scientists have done some research on vitamin C and its role in bone health, and the results are very interesting. It appears that vitamin C stimulates the cells responsible for building bone. It also enhances the effects of vitamin D on bone metabolism and aids calcium absorption. Who knew?

Vitamin C also plays a role in forming collagen (an important component of bones). Research also shows that this lovely vitamin may help prevent osteoporosis. So load up on these foods that are packed full of vitamin C: bell peppers, cruciferous vegetables, Guava fruit, kiwifruit, citrus fruits, tomatoes, and strawberries.

4. Vitamin E

You probably already know that vitamin E is really great for your skin, but did you know it can help reduce oxidative stress on joint cartilage as well? Some studies show that vitamin E helps reduce joint pain more than nonsteroidal anti-inflammatory drugs!

Foods high in vitamin E include sunflower seeds, nuts, avocado, salmon, mango, kiwifruit, and wheat germ oil. Add these foods to your diet or supplement with vitamin E to boost joint comfort and health.

5. B Vitamins

B vitamins are great for energy, and they can also help reduce joint pain. Vitamin B12, in particular, reduces the amino acid homocysteine (which is usually high in people with rheumatoid arthritis). You can get vitamin B12 from organ meats, fortified cereal, beef, and tuna.

So there you have it! A list of delicious, natural foods that are packed full of joint-healthy vitamins. Try to incorporate these foods into your diet and consider supplementing with the above-mentioned vitamins if you think you’re deficient.

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6 Techniques To Get Rid of Brain Fog And Stay Calm All Day

clear fog

There are lots of things you can do to enjoy a serene and positive morning. Try these six calming techniques to improve your mental focus, boost your energy levels and make each morning a lot brighter.

Perform Gentle Stretches

Stretching is a great way to alleviate tense muscles. Interestingly, exercise also helps you get rid of stress. Here’s how to do a simple shoulder stretch using a chair:

  1. Move forward to the edge of the chair (but make sure you still have stability).
  2. Place your arms behind you and lock your fingers around the back of the chair.
  3. Lean forward until you feel a gentle stretch.
  4. Hold this position for 15–30 seconds, or whatever is comfortable.

As you activate your muscles, it purges excess stress hormones and releases calming endorphins instead. These natural painkillers even improve your flexibility and reduce inflammation.

Play Relaxing Music

Slow, gentle music has tremendous power to release anxiety naturally. A soft piano melody or beauty acoustic guitar arrangement can evoke positive emotions and make you think of a gorgeous meadow with flowers. This has a physical effect on your stress hormones, releasing a neurochemical called dopamine that gives you a sensation of happiness and euphoria.

Try Easy Aromatherapy

You don’t have to visit a spa to enjoy the soothing power of scents. Aromatherapy can be as easy as placing fresh flowers on your bedside table. Candles and oil diffusers are also popular. Choose a scent that brings to mind positive memories. For some people, lavender, basil and eucalyptus have this effect. Smelling a fresh lemon can help lower your stress, too.

Do a Few Deep Breathing Exercises

Shallow breathing makes your brain think you’re not getting enough oxygen. This triggers a stress response that speeds up your heart rate. The solution? Take a moment each morning to breathe deeply. Here’s how:

  1. Lie on your back in a comfortable position or sit in a chair with your neck resting against the back of the chair.
  2. Close your lips and inhale deeply through your nostrils.
  3. Some people find it relaxing to place their hands on their chest or belly. It depends on your personal preferences.
  4. As you breathe deeply, you should feel the lower part of your chest expand as it fills with air.
  5. Slowly exhale from your mouth, blowing gently outwards.

Filling your lungs with oxygen in this way can naturally start to slow your pulse and make you feel more relaxed. It’s as if you’re letting go of stress with each breath.

Eat a Healthy Breakfast

Certain foods give your brain a nutrient boost. If you’re feeling brain fog frequently, you may be missing essential vitamins. Now’s the perfect time to fall in love with avocado toast for breakfast. Avocados are packed with healthy fats, antioxidants and potassium for increasing mental performance. Walnuts and blueberries are also stellar choices.

Focus on Happy Memories

The emotions you feel are usually directly related to what you think about. If you wake up in the morning with anxiety, try not to dwell on worries. Of course, to get rid of these negative feelings, you need to replace them with something positive. A happy memory with loved ones is the perfect choice.

Before you know it, you’ve forgotten about stress and you’re ready to start the day on with a smile on your face. Some people enjoy reading a favorite book or inspirational quotes in the morning for the same reason.

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5 Time-Saving Kitchen Tools for Cooking From Scratch (Like a Pro!)

Who has time to peel and cook fresh ingredients? Actually, modern technology has made it easier than ever to make breakfast, lunch and dinner quickly. Here are my favorite tools for cooking like a pro. Who has time to peel and cook fresh ingredients?

1. Food Processor

If we’re talking about kitchen tools that save time on food prep, a food processor tops the charts. This little beauty makes short work of every task imaginable. Plus, the list of things you can make is endless. Here are some of my favorites:

  • Fresh basil pesto
  • Homemade broccoli cheddar soup
  • Roasted tomato soup
  • Nut and coconut lemon bars
  • Low-fat pizza dough
  • Garlic mashed potatoes
  • Secret spaghetti sauce (it has green olives)
  • Real almond butter

Slicing, dicing, grinding, blending, mixing, shredding — you name it — food processors do it all in literally seconds. This is especially great if you have any kind of pain in your hands or wrists since you don’t need to worry about wielding a heavy knife.

2. Immersion Blender

Not feeling in the mood to find and assemble your countertop blender for one smoothie and then have to wash the whole contraption? No problem. Get an immersion blender instead. This lightweight, portable and simple hand-held device takes care of blending easily. Even better, it completely replaces whisking, whipping, mixing and mashing by hand.

To make a great smoothie, put the ingredients in a jar and blend away. An immersion blender can handle bananas, kale, mangoes, blueberries, ginger, yogurt, granola and other tasty mixes for a perfect morning start. Cleaning up is a breeze afterwards compared to a conventional (and heavy) upright blender.

3. Pressure Cooker

Cook beans from scratch in under an hour, wild rice in 20 minutes and a pork roast in 45 minutes? Yes, please. A pressure cooker speeds up cooking times amazingly. Also, when you cook ingredients under pressure, they become moist, super tender and incredibly flavorful.

Does the idea of owning a pressure cooker make you nervous? Modern versions are made with tons of safety features (automatic pressure control, temperature sensors, etc.) so there’s nothing to worry about.

4. Dutch Oven

The beauty of Dutch ovens is preparing a meal and letting it cook by itself for hours. These large enameled multi-cookers are amazing for one-pot recipes:

  • Chicken and rice
  • Casserole
  • Chili
  • Lasagna
  • Au gratin potatoes
  • Spanish paella
  • Chicken curry

My favorite way to use them is for beef roasts. There’s nothing as delicious as melt-in-your-mouth meat with a little oven char. All I do is sear the roast, toss in veggies and red wine, and let everything cook low and slow. Then I go to read a book or do some exercises while the heavenly smells fill up the kitchen. Perfect for Sunday dinners with the kids.

5. Cast Iron Skillet

If you can look past the increased weight, a trusty cast iron skillet may soon become your new best friend in the kitchen. It’s so versatile and simple. One minute you’re browning food on the stove top (using practically no oil) and the next your meal is cooking happily in the oven. I don’t care what anyone says, nothing is as good as homemade corn bread or deep-dish pizza baked in a cast iron skillet.

With these must-have kitchen tools, you can cook any meal in a flash. At the same time, you get tons of healthy nutrients and flavor while cutting salt and fat.

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Try These 3 Amazing Foods That Lower Your BP

lower blood pressure

1. Salmon

Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!

To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:

  1. Season the salmon fillets with thyme, oregano or garlic (or all three).
  2. Place each portion in parchment paper or foil.
  3. Sprinkle a dash of lemon juice and drizzle some olive oil on top.
  4. Fold parchment or foil and place in a preheated oven.
  5. Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.

Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.

2. Garlic

Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.

Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.

The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!

3. Spinach

Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?

Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.

In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.

Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.

The Key To Lowering BP With Nutritious Foods

Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!

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The Wonderous Health Benefits of Baking Soda

There’s nothing exceptional about baking soda, right? After all, it’s just an ingredient you add to your cookies to make them nice and fluffy. But what if I told you that baking soda can actually offer you a whole heap of health benefits? Would you be surprised? I know I was when I first found out that baking soda deserves a place in my medicine cabinet just as much as it deserves a place on my countertop!

If you’re still a little skeptical, I’m about to enlighten you. Here are just a few of the wondrous health benefits of baking soda.

Calm Heartburn and Stomachaches

Practically everyone deals with heartburn and stomachaches occasionally. My go-to remedy used to be over-the-counter acid-reducing medications. But then I learned that baking soda can naturally calm heartburn and stomachaches by reducing acidity. It’s really easy to use, too. Just mix ¼ teaspoon of regular baking soda into about 4 ounces of water. Drink slowly to avoid discomfort as your stomach acid responds to the baking soda.

Loosen Splinters

Splinters are pesky little things that can cause a huge amount of discomfort despite their diminutive size. I used to spend an embarrassing amount of time trying to dig for splinters with a tiny disinfected needle or a pair of tweezers. Often, my efforts would fail the first time around and I’d have to try again later.

Thankfully, I learned that I could loosen splinters for easier removal by soaking the affected area in a cup of water that had 1/3 cup of baking soda added to it. This method works like a charm and softens the entire area so the splinter is much easier to remove. Give it a try and see if it works for you!

Relieve Skin Discomfort From Bug Bites and Rashes

Bug bites, stings and rashes are never fun to deal with and can take hours or even days to go away on their own. There have been times when I’ve been stuck with a painful bug bite and no cortisol cream available. Then I discovered that baking soda helps neutralize the toxins in bug bites and thus take away the unbearable itching and burning sensations that accompany them.

To create a skin-soothing baking soda paste, mix enough baking soda into ¼ cup of water to form a paste that you can spread smoothly over your irritated skin spots. Then, cover the area with a bandage until the baking soda can do its thing. You can make the paste even more soothing by adding just a bit of witch hazel to it.

Freshen Your Mouth

Have you ever noticed how those mouth washes you get at the store tend to sting your mouth while you’re using them? Not to mention the dried-out sensation you feel for hours after use. If you’re not a fan of these sensations but you still want clean, fresh breath, you may want to try my new favorite breath-freshening method. The main ingredient is—you guessed it—baking soda!

To freshen your breath with baking soda, just mix a teaspoon into a half-cup of lukewarm water. Then take small sips of it into your mouth at a time and swish it around in your mouth for up to 30 seconds each time. You may even wish to gargle with it to remove the bad taste that tends to cling to the back of your tongue and throat. I use this method of freshening my breath every day with great results.

So there you have it—four great ways baking soda can improve your health and wellness. Try one or all of these at-home remedies today and see for yourself how valuable baking soda can be to keep around the house and in your medicine cabinet!

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Your Top 3 Menopause Questions, Answered

The thought of menopause can be scary because it’s often associated with unpleasant symptoms. But is menopause really as bad as it’s sometimes portrayed in sitcoms and other television shows? Do some women sail through menopause without even realizing it or is the experience always terrible? To help ease your mind and prepare you for this important phase in life, here are your top three menopause questions, answered.

1. What Are the Symptoms of Menopause?

As your body approaches menopause, your estrogen levels begin to act a little haywire. They may be elevated one day, then fall the next. These extreme hormone changes can lead to a lot of symptoms, including:

  • Mood swings
  • Hot flashes
  • Sleep problems
  • Irregular menstrual periods
  • Vaginal dryness
  • Increased abdominal fat

Don’t those symptoms sound fun? As your body approaches and goes through menopause, you’re likely to experience more than one of the above symptoms. If you’re lucky, you’ll get them all! But it isn’t the end of the world. The symptoms you’re experiencing won’t last forever, and there may be things you can do to minimize them.

Some women experience very mild menopause symptoms. It’s not clear why some women have mild symptoms while others have extreme symptoms when going through menopause. If you think you might be going through menopause but you aren’t sure, you can do a blood test. Your doctor will test your estrogen and follicle-stimulating hormone levels to confirm if you’re going through menopause.

2. Are There Complications Associated With Menopause?

Most of us ladies will go through menopause without any major issues. But some of us may develop complications from menopause. The below complications are associated with menopause (though they are also associated with the normal process of aging).

  • Weight gain
  • Heart disease
  • Urinary problems
  • Osteoporosis

The physical changes that happen to your body during menopause may leave you more susceptible to the above complications after menopause. During the postmenopausal stage, estrogen levels are quite low. These low levels can negatively impact bone and heart health. It can also lead to weight gain (particularly around your middle section) and make you more prone to urine leakage (especially when laughing or coughing).

You can lower your risk of these complications by quitting smoking, eating a heart-healthy diet, exercising regularly, and looking into treatment options for urinary incontinence. Don’t worry – you may not develop any of these issues after going through menopause. It is just a good idea to look out for them and be prepared to deal with them if they occur.

3. How Can I Treat My Menopause Symptoms?

There are treatment options available for women going through menopause. Before you start taking any of the available menopause medications, it’s important to understand that they come with risks and potential side effects.

Hormone therapy is one of the most common treatments for menopause and it can minimize symptoms such as hot flashes, mood swings and vaginal dryness. However, hormone therapy is also associated with an increased risk of stroke, uterine cancer and breast cancer. Talk to your doctor to figure out whether the risks of hormone treatments are worth the benefits they can offer.

You may be able to naturally minimize your menopause symptoms by doing the following:

  • Eating a healthy diet
  • Maintaining a healthy weight
  • Exercising regularly
  • Eating more foods high in phytoestrogens (such as flaxseeds, soybeans, beans and tempeh)
  • Reducing consumption of processed foods and refined sugars
  • Staying properly hydrated
  • Taking natural hormone-support supplements (such as red clover extract, black cohosh, dong quai and evening primrose oil)
  • Eating sufficient protein for your body’s needs

If you don’t want to take hormone replacement therapy, try the above natural remedies to minimize your menopause symptoms. Don’t forget that menopause doesn’t last forever. Take it one day at a time until you get through this challenging phase of life. There are millions of women fighting alongside you!

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These 5 Holiday Gifts Can Put You on a Healthy Track

Every year I go through the same cycle. I start the year out strong, with loads of determination and healthy eating goals that I follow religiously for a few months. By the time summer rolls around, I start to get a little lax because of vacations, family barbeques, and other fun events. When the holidays arrive, I’ve usually gone up a size in clothing, but I’m jolly because I’m enjoying great food and great company. But once the holidays are over, I’m ready to get back into my healthy habits once again.

Does this cycle sound familiar to anyone else? Well, here we are at the end of the year again, and it’s time to get serious about healthy living. Fortunately, you can hint to your family members that you’re ready for some healthy holiday gifts that can help you reach your fitness and wellness goals. Here are five holiday gift ideas that can put you on a healthy track for the new year.

1. Wireless Earbuds

I want to do more outdoor exercising this year. Studies show that working out in the sunshine can not only boost your physical health, but your mental health as well! You can thank your body’s increased production of vitamin D for that.

To make exercising in the great outdoors more enjoyable, I’ve decided I need a quality pair of wireless earbuds. Though they’re expensive, they have great durability and can last up to 20 hours on a single charge. If you don’t own a pair yet, add wireless earbuds to your Christmas list.

2. Fitness Tracker

I used to think fitness trackers were unnecessary, but after seeing how informative they can be, I’ve decided they’re essential for tracking my healthy living goals. If you want to know how many calories you burn in a day versus many calories you consume, a fitness tracker should definitely be underneath your tree or in your stocking this Christmas! Some models will even track your sleep quality so you can make changes as needed.

3. Weight Set

Weights are cumbersome and can take up a lot of room, but they’re so helpful for building muscle strength and boosting bone density. I don’t have much room in my home for a big weight set, so I put one of those nifty compact weight sets on my Christmas list. They’re almost like nesting dolls, but in weight form so they take up minimal room and can easily be adjusted to get the perfect weight for each workout.

4. Yoga Mat

If you’re anything like me, floor work tends to put too much pressure on your knees, wrists, and back. That’s why I’m hoping someone in my family gifts me a nice, thick yoga mat this year. A yoga mat adds just enough padding to keep aching joints well-cushioned during floor workouts. Some mats come with their own holders so you can easily roll them up and take them to a designated storage location once you’re finished with them.

5. Foam Roller

After all your workouts, you’ll need a way to help your muscles recover. A quality foam roller is a great investment because it can minimize your post-workout recovery time and help you avoid excessive soreness. Foam rollers help break up knots in your muscles and facilitate better blood flow so you’re less prone to exercise-related injuries.

Not a bad wish list, if I say so myself! Feel free to steal some or all of these items for your own gift list this year. Most of the items on this list are much more affordable than a treadmill or other expensive piece of workout equipment. But they’re perfect for encouraging a healthier lifestyle and can help you meet your fitness goals.

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The 5 Easiest Ways To Strength Train and Diet To Keep Muscle Mass as You Age

As people age, one of the things they tend to find most concerning is the loss of strength and mobility. While some muscular decline is natural and expected, too much muscle loss can lead to significant problems, especially relating to independence.

Thankfully, there are ways to maintain and promote muscle mass. However, it should be stressed that some muscle loss is natural and unavoidable. The key is maintaining a healthy lifestyle, using both diet and exercise to promote mobility and muscle development.

1. Start Resistance Training

Resistance training is among the better fitness routines for older individuals. This style of strength training amounts to less risk of injury, and with varying difficulties, the equipment meets users where they currently are physically.

For a fitness routine to effectively build muscle, you need to commit to it and challenge yourself during it. Older individuals should aim for two to three sessions per week for a minimum of 30 minutes each. You should also consult with your physician before starting any new fitness regimen.

2. Walk

Have you ever been driving down the street and witnessed someone who looks like they are running but at a walking pace? People often undervalue the benefits of simply walking.

Pretending to run or convincing yourself you are running can stress your system because your brain reacts to what it thinks your body is doing. Walking can be just as beneficial as running when done right.

Not only will frequent walks increase your mobility, but they can also speed up recovery time and build and maintain muscle mass. Also, you do not have to take one long walk to experience the benefits; you can break your 30-minute exercise allotment down into ten-minute increments, allowing for multiple breaks throughout the day.

3. Eat Protein

Beyond exercising, you will also need to focus on your diet. Protein is one of the best things you can consume to improve muscle mass.

The body needs amino acids to build muscle, and it converts or breaks down protein-rich foods into these necessary compounds. You can have a diverse diet when focusing on protein. Some popular protein-rich options include:

  • Poultry
  • Fish
  • Lean red meat
  • Beans
  • Yogurt

4. Increase Omega-3 Fatty Acids

As people age, they tend to have more problems with inflammation. Unfortunately, inflammation can cause muscles to break down.

To reduce the risk of muscle loss because of inflammation, you will want to include anti-inflammatories in your diet. The most potent anti-inflammatories come from omega-3 fatty acids.

You can take omega-3 supplements, but it is best to get them from a food source. While walnuts and flaxseeds contain these essential nutrients, fatty fish like salmon is the best source.

5. Take a Vitamin D Supplement

People under the age of 60 can usually get enough vitamin D from sun exposure. Unfortunately, for people over 60, it takes approximately four times longer to receive the vitamin from the sun.

Since vitamin D is vital to muscle protein synthesis, it is necessary to find another way to ingest the vitamin. The best way to maintain vitamin D levels is with a supplement. However, before you start any supplements, talk to your doctor.

There are many ways to maintain muscle mass and promote strength as you age. However, you must get comfortable with some loss.

What tips or techniques do you have for older people looking to build or maintain muscle and mobility?

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How To Properly Brush Your Gums and Tongue

Let’s talk about a subject that could seem kind of silly to some people, but it’s more important than you think. If you’re not currently brushing your gums and tongue every time you brush your teeth, you’re doing it wrong! Who knew?

If you stop to think about it for a minute, it makes perfect sense that the same bacteria wreaking havoc on your teeth can also do a number on your gums and tongue. These bacteria tend to cling to the taste buds on your tongue and cause bad breath. That’s the last thing you want, so start brushing that tongue (especially towards the back) every day to get rid of that funky smell you’re so embarrassed about. If you’ve never brushed your gums or tongue before, don’t worry! I’m going to tell you about the correct way to do it for the best results.

How To Brush Your Gums

Let’s first start with how to properly brush your gums. When you brush your teeth, your toothbrush probably automatically scrubs the portion of your gums that’s closest to your teeth. But you also need to give the upper and lower portions of your gums a little TLC. There’s a right way and a wrong way to do this, so pay close attention or you could potentially develop gum recession issues (yikes!)

Follow these steps to brush your gums the right way.

  1. Get your toothbrush wet (preferably with lukewarm water if you have any tooth sensitivity).
  2. Put a pea-sized amount of toothpaste in the middle of your toothbrush head.
  3. Use gentle, circular motions to brush the surface of your gums. Be careful here—brushing too hard could cause your gums to recede over time or could scratch your gum tissue.
  4. Once you brush the outer surface of your gums, move to the roof of your mouth and use circular motions to clean the entire surface of the roof of your mouth.
  5. Rinse your mouth out once you have gently brushed all your gum tissue.

Brushing your gums should be included as part of your teeth-brushing routine every day. Once you’re finished with your teeth, simply move on to your gums and finish up with your tongue.

How To Brush Your Tongue

Your tongue is like a petri dish for bacteria. You can see some of the bacteria if your tongue is coated with a thick, white film. This is usually an indication of illness as well. The easiest way to get rid of that cesspool of bacteria is to use a tongue scraper. Yes, that’s a real thing and it doesn’t cost much money.

Use the tongue scraper to gently scrape away the layer of bacteria and other debris coating your tongue. Then finish up by brushing your tongue with a soft-bristled toothbrush that has a small amount of toothpaste on it. Use gentle back-and-forth motions. To avoid gagging yourself, stick your tongue out to brush as far towards the back as you can. Once you’re finished, rinse with water and enjoy your minty-fresh breath. That’s all there is to it. Happy brushing!